Know the Facts Before Taking Your Multivitamin

Overview

Americans invested $26.9 billion on vitamin and mineral supplements in 2009, according to the Office of Dietary Supplements, including $4.8 billion for multivitamins. Also called multis, the typically once-per-day supplements contain a variety of essential nutrients. Many people take multivitamins believing that they will safeguard against nutritional deficiencies and stave off disease. If you eat a balanced diet, you may not need a multivitamin. For some people, however, they provide benefits.

Can Multi-Vitamins Prevent Malnourishment?

Malnourishment occurs when your body lacks nutrients due to a restrictive or unbalanced diet and from diseases that interfere with nutrient absorption, such as celiac disease. Although research is ongoing regarding their effectiveness, multivitamins do not provide many of the benefits consumers have long believed, according Jennifer Nelson and Katherine Zeratsky, registered dietitians with the Mayo Clinic. One study published in "Muscle and Nerve" in June 2010, however, showed that multivitamins paired with other vitamin supplements prior to bariatric surgery lowered obese adults' risk of post-surgery malnutrition -- a serious potential complication. And prenatal multivitamins can help prevent childbirth complications associated with poor nutrition. Multivitamins are unlikely to make up for deficiencies in an overall poor diet because they provide the minimum recommended amount of vitamins and minerals and no protein, carbohydrates or fat. It's difficult to determine whether multivitamins help fill in nutrient gaps in a relatively healthy diet because health-conscious people -- those who eat healthy foods and exercise -- tend to take them. The best way to prevent malnourishment is through a balanced diet, based on healthy foods.

The Most Effective Natural Multi-Vitamins

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Natural multivitamins contain nutrients derived from whole foods. They have a lower potency than synthetic supplements, which can lead to overdoses, and work more synergistically with your body, says Judith De Cava, a registered dietitian and author of "The Real Truth About Vitamins and Antioxidants." Although more research is needed, the most effective multivitamin is one tailored to your age, gender and health factors, such as pregnancy, says the Office of Dietary Supplements -- whether your multivitamin is naturally-derived or not. Supplements made in the United States are considered safer and more effective than imported varieties, because they must meet U.S. Food and Drug Administration standards for purity, and composition. Taking your natural multivitamin with a balanced meal can help boost effectiveness, because fats and other nutrients in foods enhance absorption.

How Much of a Multi-Vitamin Is Actually Absorbed?

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It's virtually impossible to know how much nutritional content your body absorbs from a multivitamin. The absorption rate varies, depending on the supplement content, when and how you consume it and your overall health. If the supplement surpasses your required amount of water-soluble nutrients, such as vitamin C, the excess is flushed out through urine. Excess fat-soluble vitamins, such as vitamin D, are stored in your body, rather than being absorbed, which can cause toxicity. You can take measures to improve absorption. Crushing supplements may help ensure that they break down properly, says Dr. Melina Jampolis, a physician and nutrition specialist with CNN. While taking supplements with milk can inhibit iron absorption, orange juice can enhance iron absorption. Jampolis recommends taking multivitamins with meals, because fat and protein promote absorption.

When Is the Best Time to Take Multi Vitamins?

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There is no "best" time to take multivitamins. The time of day does not impact the way multivitamins effect your body. Because they can cause an upset stomach and an unpleasant taste, according to the National Library of Medicine, take multivitamins on a full stomach or with tasty foods. To reap the absorption benefits of fat and protein, take your multivitamin with balanced meals or snacks. For the sake of consistency, which can help you remember to take your multivitamin, stick to routine times, such as every day at breakfast or dinner.

Would a Multi-Vitamin Help a Vegan's Diet?

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Although a well-planned vegan diet can supply all the vitamins and minerals most people need, a vitamin and mineral supplement may help fill in the gaps. Following a strict vegan diet is a risk factor for deficiencies of various nutrients, according to the Academy of Nutrition and Dietetics, such as calcium, iron and vitamins D and B-12. Incorporating a variety of nutritious foods, such as green vegetables, nuts, seeds and fortified cereals and soy products, can also help.

How Much Vitamin C Should Seniors Take in Addition to Their Multi-Vitamin?

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People who lack variety in their diet, including seniors, may not obtain sufficient amounts of vitamin C, according to the ODS. Men, including older men, require 90 milligrams of vitamin C per day. Women of all ages require 75 daily milligrams. One basic multivitamin provides less than 60 milligrams. If you consume vitamin C-rich foods, such as bell peppers, kiwi, strawberries, tomatoes and oranges, you won't likely need additional supplementation. One to two servings of these foods more than fulfills adults' daily needs. If you do not consume various fruits and vegetables routinely, seek guidance from your doctor or dietitian.

Do You Need to Take Vitamin E & C If You Take a Multi-Vitamin?

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Vitamin E deficiencies are rare, according to the ODS, and vitamin C deficiencies are rare in the United States. If you have a disease that interferes with nutrient absorption, such as Crohn's disease or cystic fibrosis, or eat a highly restrictive diet, additional supplementation may be beneficial. If you exhibit symptoms of a vitamin C or E deficiency, such as joint pain, bleeding gums, depression, muscle weakness or blurred vision, or have trouble eating a variety of foods or enough overall calories, seek counsel from your doctor.

Should You Take CoQ10 If You Are Taking a Multi-Vitamin?

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CoQ10, or coenzyme Q10, is a substance your body produces and relies on for basic cell functioning. Levels of CoQ10 can decline with age, according to the Mayo Clinic, and may be particularly low in people with chronic diseases such as Parkinson's disease. Although studies are ongoing, its use remains controversial; there are no known interactions between CoQ10 and multivitamins.

Where Do They Get Vitamins to Put in Multivitamins?

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The vitamin in multivitamins derive from synthetic, or artificial, sources and natural sources, such as plants. Natural supplemental vitamin E, for example, stems from oil made from crushed soybeans. Natural vitamin D-3 is typically manufactured from a substance called 7-dehydrocholesterol, often from wool oil, says Ryan Andrews, a registered dietitian with Precision Nutrition. Synthetic vitamins are created in a lab, using molecules from a variety of substances. The ascorbic acid in vitamin C usually comes from corn starch, rice starch or corn sugar.

Do Multivitamins Give Enough Vitamin B?

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B vitamins play an important role in your energy, metabolism and immune function. Although multivitamins vary, most daily multivitamins provide close to the daily recommended intake of nutrients, including B vitamins, for adults. If you have a B-vitamin deficiency due to a restrictive diet or illness or are pregnant, you may require additional supplementation. Pregnant women may require more of the B-vitamin folate, which helps prevent birth defects, according to the Association of Nutrition and Dietetics. While pregnant women require 400 micrograms of folate per day, pregnant women should aim for 600 micrograms per day.

Can You Take Zinc Supplement in Addition to Multi-Vitamin?

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Men require 11 milligrams of zinc per day, and women require 8 daily milligrams. Most Americans reap enough zinc from red meat and poultry, according to the ODS. Other valuable sources include nuts, beans, whole grains, milk and fortified cereals. If you do not consume a variety of healthy foods, your doctor may recommend a zinc supplement in addition to your multivitamin. Otherwise, multivitamins usually provide enough. Because consuming excessive amounts of supplemental zinc can cause side effects, seek approval from your doctor before taking zinc in single-nutrient form.

About the Author

August McLaughlin is a health and sexuality writer, podcast host and author of “Girl Boner: The Good Girl’s Guide to Sexual Empowerment” (Amberjack Publishing, 2018). Her articles appear in DAME Magazine, Cosmopolitan.com, the Huffington Post and more, and she loves connecting with readers through her blog and social media. augustmclaughlin.com